Why the 40s are the best time to start the longevity lifestyle

Let’s just confess it. All of us are wondering how movie stars like Tom Cruise, Angelina Jolie, Salma Hayek, and Jennifer Aniston are looking almost half their age! No, it's not just about the cosmetic procedures they might have done. It’s deeper than that. What you eat plays a crucial role in your health. And if you want to age like fine wine, the key is on your plate! A new study has found that what you eat in your 40s and 50s could shape how well you live into your 70s and beyond.

Researchers from Harvard T.H. Chan School of Public Health, the University of Copenhagen, and the University of Montreal have found that sticking to certain diets can significantly increase the odds of aging without chronic diseases, while maintaining physical, cognitive, and mental health. The findings are published in Nature Medicine. Let’s unlock the secret to longevity and healthy aging.

Diet and healthy aging

Longevity is not just about how many years you live, its about the quality of life. The researchers have found that a healthy diet rich in plant-based foods, with low to moderate intake of healthy animal-based foods and lower intake of ultra-processed foods, was linked to a higher likelihood of healthy aging. defined as reaching age 70 free of major chronic diseases and with cognitive, physical, and mental health maintained. This study is among the first to examine multiple dietary patterns in midlife in relation to overall healthy aging.

“Studies have previously investigated dietary patterns in the context of specific diseases or how long people live. Ours takes a multifaceted view, asking, how does diet impact people’s ability to live independently and enjoy a good quality of life as they age?” co-corresponding author Frank Hu, Fredrick J. Stare Professor of Nutrition and Epidemiology and chair of the Department of Nutrition at Harvard Chan School, said in a statement.

The study

To understand the link between healthy eating and longevity, the researchers looked at data from the Nurses’ Health Study and the Health Professionals Follow-Up Study. They examined the midlife diets and eventual health outcomes of more than 105,000 women and men aged between 39 and 69 over the course of 30 years.

The participants were asked to complete dietary questionnaires regularly. The researchers looked at how well participants adhered to eight healthy dietary patterns.

• Alternative Healthy Eating Index (AHEI)
• Alternative Mediterranean Index (aMED)
• Dietary Approaches to Stop Hypertension (DASH)
• Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND)
• Healthful plant-based diet (hPDI)
• Planetary Health Diet Index (PHDI)
• Empirically Inflammatory Dietary Pattern (EDIP)
• Empirical dietary index for hyperinsulinemia (EDIH).

These diets were high on fruits, vegetables, whole grains, unsaturated fats, nuts, and legumes. Some of them also included low to moderate intake of healthy animal-based foods such as fish and certain dairy products. The researchers also looked at how the participants consumed ultra-processed foods, which are industrially manufactured, often containing artificial ingredients, added sugars, sodium, and unhealthy fats.

The findings

The researchers found that 9,771 participants (9.3%) aged in a healthy manner. Sticking to any of these healthy diets was linked to overall healthy aging, including cognitive, physical, and mental health.

The AHEI diet scored the most, due to its ability to prevent chronic diseases. The participants who scored highest in AHEI adherence were 86% more likely to age healthfully by 70, and had a 2.2 times greater chance of healthy aging at 75, compared to those with the lowest adherence.

The AHEI diet was rich in fruits, vegetables, whole grains, nuts, legumes, and healthy fats. It was low in red and processed meats, sugar-sweetened beverages, sodium, and refined grains.
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PHDI followed the AHEI diet. This diet prioritizes human and environmental health by focusing on plant-based foods and minimizing animal-derived products.

The study also showed that higher intake of ultra-processed foods, especially processed meat and sugary and diet beverages, was associated with lower chances of healthy aging.

“Since staying active and independent is a priority for both individuals and public health, research on healthy aging is essential. Our findings suggest that dietary patterns rich in plant-based foods, with moderate inclusion of healthy animal-based foods, may promote overall healthy aging and help shape future dietary guidelines,” co-corresponding author Marta Guasch-Ferré, associate professor in the Department of Public Health at the University of Copenhagen and adjunct associate professor of nutrition at Harvard Chan School, said.

“Our findings also show that there is no one-size-fits-all diet. Healthy diets can be adapted to fit individual needs and preferences,” lead author Anne-Julie Tessier, assistant professor in the Department of Nutrition at the University of Montreal, researcher at the Montreal Heart Institute, and visiting scientist at Harvard Chan School, added.